Calvert and Milo Barbell

I do train too.

W14D2 - Lower Stress

Foam roller snow angels, clubs for warmup and stretching. Mace pendulums (10#).

image

Basically these, with 2.5# plates in my hand. Knees up and pressing the lumbar spine down flat, then just working straight and bent arm movements, stretching the ribcage, shoulders, chest.

Main Work
Press (89%): 110# x 6 x 2
17" Axle Rack Pulls (78%): 360# x 3 x 5

Notes:

  • the presses were faster than last time I saw 110, which I’m happy to see. Objectively I’ve gotten better and/or stronger. Finally some sign of progress.

  • from a numbers standpoint, my fastest press this time was 0.32 m/s, and last time was 0.27 m/s. That’s nearly 20% faster.

  • however, per other math, that means I turned an 89% press into an 87% press. Which translates to only like a couple pound improvement. Of course I’ll take it.

  • adding back in the velocity stuff was a good thing. It’s like the calipers. When every other measure was noisy and leaving me with doubt, it helps to have some objective clarity.

  • that said, it’s entirely unnecessary for the DL where the progress has been clear. Just a tool to introduce as necessary.

  • other stuff though. Time pressure the past two days due to parenting responsibilities. Had to go to the school twice because of behavior issues yesterday, and a last-minute strep test today. (Negative, thankfully.)

  • probably still going to lay off accessories, but will do the core stuff tomorrow.


Fastest press rep. Pretty strict.

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Some ramblings.

I took some time to read in a coffee shop this morning. Mostly just reread some Apex Predator diet bits of Jamie Lewis’ book, starting with the “if you’re already lean” post.

I may give some variation of this a shot in the near future. It seems like a logical progression from where I am right now.

Also, based on some of his quotes, it seems I also need to read some Tacitus. And get back to reading Herodotus. Frigging Scythians.

So obviously because of the name, I was also thinking about apex predators, and Wikipedia has a list: Grizzlies. Polar Bears. Orcas. Jaguars. (Obviously several more.)

Going back to the jaguar thing. Jaguars are the apex predators of the Amazon.

This is perhaps the most apexy predator photo I’ve ever seen:

IMG_2544

Two jaguars fighting over an anaconda.

When I stepped outside to head home, they launched the daily patrol of F-15s. Loud. More apex predators.

In that story I’ve been reading, Linley has now demonstrated his superiority over that Blackcloud Panther, and subdued it. He now has a giant beast to ride around. That’s pretty awesome.

@T3hPwnisher talked about his “Bear Diet” the other day, and I had looked into what bears actually eat. Bugs and plant shoots, mostly. Along with lots of salmon, berries and honey later in the season.

So yesterday I looked at what Jaguars eat. The answer is… everything that moves.

Jaguars eat a variety of prey that includes more than 85 species range-wide. Jaguar prey species include peccaries, capybaras, pacas, agoutis, deer, opossum, rabbits, armadillos, caimans, turtles, livestock, as well as various reptiles, birds and fish species.

I thought I had a varied diet, but it pales in comparison.

By the time she was 18 months old, my daughter had eaten and enjoyed pig, chicken, turkey, cow, bison, goat, rabbit, frog, sheep, duck, clams, mussels, scallops, oysters, shrimp, lobster, crab, and a diversity of fish. I’m probably forgetting some.

Her absolute favorites were shrimp, duck and mussels.

Meat options in America are pretty lame in comparison to the jaguar’s.


There’s been some behavior problems in kindergarten recently, so the counselor has been letting her sit in with the different first grade classes. She’s been holding her own and doing well.

We’ve been trying to get to the root of it, and the evidence is convincing me that she’s just bored. For better or worse, she’s my kid, and I see a lot of myself in her. I also had the boredom problems. Learned too quickly for the class, saw busy-work for what it was and often just didn’t do it. Sounds like she’s doing the same.

I didn’t have the behavior problems though.

So, I’m probably not going to quit my job and homeschool my kids – the social interaction and social skill development from school is too valuable… plus I need a break – but I might find a way to work in something like that. There’s so much for her to learn, and she picks things up very quickly, so I don’t see why her learning should be held back by the rest of the class.

There’s a book I ran across several years ago; it was one of the books used for educating the British aristocrats and other economic elite during the rise of the British empire. “The Universal Preceptor: Being a General Grammar of Arts, Sciences and Useful Knowledge”, first published in 1811.

History is a good guide, I think. This is what the kids were taught, and then we can see what they accomplished in the next 50 years of their life.

This book basically covers everything – e.g., it talks about useful crops, how fabrics are made from them, and the economic utility of them, and the countries that make them, and who lives in those countries, and their religions and cultures – and works through it in a fairly logical manner. Some of the information is dated, but the overarching idea is still solid.

Sometimes parts appear racist, but if you keep reading you’ll realize it’s not. It starts with a premise that Knowledge is what brings people out of “savagery”. And while it begins by talking about the savagery various tribal cultures, it continues by describing how base and savage the people of Europe and Britain were before the Romans. It then gives full credit to the many peoples who contributed Knowledge to the world. No negative connotations at all.

While there is a bit of British Empire superiority, it still seems far less than the American exceptionalism you see in our modern textbooks.

If I had unlimited time and motivation, I’d make a modernized internet-based version of it. It’s like if Wikipedia were turned into a logical narrative, explaining who we are, where we are, what we know, and how it’s all connected.

So, I printed out a copy of it, and will bind it into a book to read with my kids. Much better option than a screen.

Which means I’m currently trying to dip in and out of the absolutely monstrously complex world of bookbinding. I need something that works well enough, doesn’t take too much time, effort or money, and is fairly durable.

This is a candid shot as I was working through this. I looked over at it and questioned what century I lived in. Nothing about this photo was staged.

Just because we have new ways of doing things doesn’t mean the old ones stopped working.


But now, off to the gym.

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Love the thoughts going on in here, and excited if you head down the Apex Predator route. Meat on the bone is superior.

Regarding this

Check this out: I grew up with my grandma having 2 Fila Brasileiro (Brazilian Mastiff)

And something that was drilled into me from that age, was their purpose

That’s is a ridiculous dog to have. We were raised to be VERY careful around them.

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W14D3 - Higher Stress - Press

Warmup
Foam Ws and Angels. Then used a couple of Kehoe’s club exercises to warm up. Worked well.

Main Work
Press (89%): 110# x 1 x 2
Press (93%): 115# x 3 x 2
17" Axle Rack Pulls (82%): 375# x 4 x 5
Press: 115# x 3 x 2

Supplemental Core Work
Roman Column: 10x sit-to-backbend-to-sit
H2H KB Swings: 90# x 30 (15 each hand)

Workout notes:

  • presses called for 7x2, so I split it into 4 + 3. “Higher Stress” = sandwich workout.

  • …except I forgot to add 5#. So first set was 110. Ugh.

  • velocity PRs again. Managed to lift 115# at 0.27 m/s, versus 0.13 before.

  • this brings my e1RM up even more. I started this cycle with an e1RM of 124, and now it’s 130.

  • left QL was irritated from last DL session and bugged me outside of the gym. Wasn’t careful enough warming up and setting up.

  • today, did 6 reps on the third DL set. Got lightheaded and forgot how to count to 5…

  • Roman Column hit the end of the cycle. New craziness next time: adding weight.

Diet notes:

  • I’m now light enough I’m questioning my life decisions. Last three days was 149.4, 149.6, and 148.6. Falling under 150 feels like failing, in a way. (That was rhetorical.)

  • I may continue through Sunday. I may be done as of today.

  • Ab caliper is down to 8mm now. Was 11mm May 22, 9mm on Monday.

  • my current level of leanness is about that of 1960s bodybuilders. Both 1970s bodybuilders and several 1920s strongmen were leaner. It’s not a bad place to be. It’d be a better place with that much muscle…

Planning notes:

  • end of the press cycle. Was productive, finally.

  • skipping delt/tricep accessories seemed to have no negative effect, and arguably helped. Certainly helped elbow pain on both sides.

  • maybe I’ll skip accessories the next cycle too. Obviously I’ll still need muscle, but maybe this wasn’t the way to do it. It did help physique-wise. But I think I care more about actually increasing my press than looking bigger. For now.

  • other changes this cycle were slowing the negative, reviewing between sets, and focusing on velocity.

  • bar path was breaking down at the end. I’m going to introduce partials and 1-1/2 reps next cycle.

  • I’m also thinking of heavy lockouts and/or negatives on the Friday days, to get an extra recovery day. Maybe not this cycle. The following one.

  • thematically I’m still thinking on “warrior capable of subduing a jaguar”…

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No kidding!

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As promised. It’s been one year since I took my first “progress photo” after I restarted lifting.

I felt ridiculous doing this pose then. I still feel ridiculous now. But made a bit of a difference, even while fully glycogen depleted.


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excellent, visible progress. well done.

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“I’m going to eat donuts every day and become a giant!”

“Well, you might become a giant, but probably not the way you want”


Deficit ended this morning.

I woke up at 146.3, which was crazy low…

Down from 152 last Sunday. 5.7 pounds in a week.

I’m now currently in the middle of a two-day carb-up, then to a maintenance diet with at least 150g carbs per day for a week.

Carb-up is still difficult while keeping fats low-ish. Soda, rice, sugary breakfast cereal, pasta.

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Fundamentals.

In a lot of areas of my life right now, I’m thinking about fundamentals.

Dan John has his model of push, pull, hinge, squat and carry. Other people have their own. This is probably well documented stuff, but I’m not very familiar with it. However, “trying to reinvent the wheel” is rarely a waste of time. So much to learn from figuring things out from scratch.

So I’m thinking about how humans manipulate their environment. Mostly the gross movement patterns.

  • push things
  • pull/drag things
  • pick them up
  • put them overhead
  • hold things
  • carry things (hold things while moving)
  • rotational stuff: swinging, throwing

This isn’t an all-inclusive list, but I think it’s fairly complete.

It’s probably safe to say “a stronger person will do all of those things better than a weaker person”, and to define strength by those. On a primitive level, I think your odds of survival go up the better you are at all of those.

As far as the movements themselves, there’s also “directionality”. Pushing with the front side of your body, versus putting your back against it. Same end result, but quite a bit different movement.

Most of those also have a more forceful variant. Compare pushing vs shoving, and pulling vs yanking/jerking. As we’ve seen many times, strength doesn’t always mean you have power, but you can’t have power without strength.

In addition to those, there’s various means of locomotion: crawling, walking, running, climbing, swinging. Most of these can be combined with the above. Animal example: dragging your food while climbing up a mountainside.

One of the things people quickly learn from strongman the sport is that even though you can walk and you can pick things up, it doesn’t mean you can do them together. It doesn’t mean you can carry heavy things.

“Becoming a more capable human”. That may be the most worthy goal of all training.

Of course, there’s other lines of demarcation. We can talk about fundamental body movements and train those. (Which is how things like carrying and dragging get missed.) We can talk about joint movements, like knee and hip extension, and “balance”. (Which is how things like actually being able to squat get missed.)

Rotational work seems to missing almost everywhere. I guess we don’t need to do it much any more. But it does seem to be a fundamental “survival” movement. Throwing rocks/spears, swinging sticks/clubs/swords/axes, throwing a punch, hauling ropes (like hoisting a sail).

Maybe this stuff is easy to train though. I mean we generally get better at picking things up by picking things up. Getting better at carrying things probably just means carrying more things.

An interesting observation: these are all gross movement patterns, which means technique and efficiency are optional. The body will find ways to compensate. It can still figure out a way to push, pull and carry things with all sorts of injuries. You might injure yourself more, but you can still do the thing.

One big thing that stands out is that squatting doesn’t really seem that important. Maybe that’s my bias speaking, but it seems far more important to be able to pick things up and carry them. Same muscles, but different ROM and different coordination demands.

Squatting and lunging are important movement patterns… but maybe not with load. Horizontal pressing seems valuable for “shoving”, but not a lot else. I’m not even sure where rowing comes in.

These are all rough-draft thoughts.


I don’t know what I’m going to do with this.

It may be a good framework for evaluating strength training in general. Some things I’m doing that probably aren’t that important, other things I’m not doing and probably should.


Otherwise, I barely slept the last two nights (kept myself up for no reason), I have no appetite today, so any illusions of “becoming a more capable human” are going to be pushed off until later.

What I probably need to do is sleep. That will probably fix my appetite.

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Carb-up is still difficult while keeping fats low-ish. Soda, rice, sugary breakfast cereal, pasta.

Dave Tate talked about eating dry breakfast cereal until the roof of his mouth was bleeding when he was trying to get in 800g of carbs with no fat. Insulin is a helluva drug, haha.

In reference to Dan John, you’ll note that, in Easy Strength, the squat is absent. And he’s said time and again he has TRIED to make it work, and it just doesn’t. Meanwhile, in Mass Made Simple AND the Armor Building Formula, the squat is not only present, but the key feature (with MMS being BUILT around the high rep squat). I feel like there’s something to be observed there, in that the loaded squat is so ALIEN to us that, when we focus on it, it FORCE biological adpatations via hypertrophy, and it’s also why it doesn’t lend itself well to strength development: it’s not something we were ever meant to be strong in.

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@T3hPwnisher I want to reply, but I’ll do that later/tomorrow.

Everything is a little off right now. I’m going to document for posterity’s sake. I don’t think it’s diet related, but it might be.

I’m stuck somewhere between sleep and awakening, without the ability to move much further in either direction. Sleep deprivation does really weird things in terms of sensory perception and my sense of self.

Historically if I end up like this, I’ll usually crash and fall asleep the moment I give it a chance, but I tried a few times and no luck. A dopamine high is what kept me up most of both nights. I had no more caffeine than normal. This is quite possibly related to the increase in Vyvanse dose. (I took it in the mornings. Not today.)

Additionally, I currently have a very finicky appetite that’s has no interest in food or drink. A 20-oz Mountain Dew and my Petopro drink managed to stretch until this afternoon, before I decided to do something about it.

Just now I did get some pasta with chicken and vegetables down, but I had to trick my body with some soy sauce. At least I could trick it. I’ve got a timer set so I can get another small bowl in. I’ll just have to force feed until things settle out.

It’s very strange.

I think my body will be able to sort this out after an (early) night of sleep.

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Two nights sleep.

Might still take 3, but feeling much more “normal” now.

Turns out getting 20% of my normal amount of sleep two nights in a row was a bad idea. Who knew.


I think I’m going to let my log wander a bit.

The justification is effectively this: “Becoming a more capable human”

Training is an element, but so is health and knowledge and personal growth. As well as the more meta topics of how those are done.


Somewhat philosophical.

There are many ways to think about things, at least when your goal is to eventually solve a problem.

The other day, I mentioned “lines of demarcation” when thinking about training.

Should we think about individual muscles (biceps, “upper chest”)? muscle balances (hamstrings vs quads, flexion vs extension)? movement patterns (hinge, squat)? sporting application (bench press, clean and jerk)? real-life application (moving furniture, climbing trees)?

The chosen approach will have significant downstream effects. Even if they lead to the same basic methods – muscle movement against resistance.

Additionally, how we think about constraints matters.

There are differences when you set limits like “I can only use the machines at the hotel gym” or “I can only use barbells”. Or even, “we must train only train with ‘gym equipment’”.

But there are even more abstract limits we never think about. Here’s a weird one. We constrain ourselves by orientation: specifically, we are upright land-dwelling animals, living under constant downward gravity.

This is where it gets interesting biologically.

Nearly every system in our body doesn’t care about orientation. Our blood pumps in a closed system, based on pressures, not orientation. Our digestive system is a big tube, with with muscles to move things forward or backwards. Our lungs work the same regardless of orientation. Etc. etc.

And the same goes for our muscles. They don’t care about gravity.

What’s really interesting is that the body has capabilities beyond what any of us will ever use.

If you think about all the directions our joints can move, and all the directions we could apply strength and power, we don’t need much to meet the demands of a life stuck on the surface of the Earth.

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Ouch.

I, also, was eating dry breakfast cereal… first time having Captain Crunch since my early 20s. Made some healthy choices: I washed it down with Mountain Dew.

That’s a really interesting extension.

Given the idea that “we do efficient things to get stronger, and inefficient things to get bigger”. And the other idea that “squats build muscle everywhere”. That’s a really interesting conclusion.

That would make squats something like the union of “as many muscles as possible” + “as naturally inefficient as possible”. The most inefficient movement for the most number of muscles.

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On top of all THIS, Dan John offers the explanation that, because you’re not holding the bar in your hands when you squat, like you would with a deadlift or a clean, you don’t run into the natural limiter that occurs when your grip informs the rest of your body that the object is unmovable. The hands communicate a LOT to the body, due to the degree of nerves in them, and they can have our whole body shut down if they decide we don’t have a solid grip on the object. With the squat, the bar resides on the back, is just held in place by the hands and, in turn, we can push MUCH harder into a set of squats to get that hypertrophic response.

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Haha, now I’m trying to mentally rectify the size, strength, efficiency thing.

My brain is being obtuse about it and making it all seem backwards. I.e., if a person is bigger, they must not be very strong.

But I think it’s more like this:

  • a larger 800 pound deadlifter is less efficient at deadlifting than a smaller 800 pound deadlifter [assuming all they do is deadlift]
  • however, if that smaller deadlifter was the same size as the larger one, they’d be able to deadlift more than 800 pounds
  • for the same weight moved, the less efficient person is going to be bigger
  • efficiency should be treated as a multiplier – more weight moved with less muscle. Specifically, it’s not some asymptotic inverse: “perfect” efficiency won’t let you lift an infinite amount of weight with zero muscle. But each additional pound of muscle will let you lift more weight, the more efficient you are.
  • this also means when you’re working at your own optimal efficiency, the only way to lift more is more muscle [in the right places].

It’s interesting how that idea then goes in two different directions.

  1. you only need to train the lift, because you’re already using the muscles you need for it
    – or –
  2. you need to find the weakest links and train those on their own

With 1, you have stuff like Starting Strength or 5/3/1 BBB, or even just simple Western linear periodization, with the idea that they build the muscles using the same movements

With 2, the weakest link becomes a continually shifting target, so you get stuff like conjugate

That puts some “hybrid” programs in an interesting place where you sort of do both at once. Main work is specific, but accessory work is not. Generally they’re structured for “strength” work as specific, and “muscle building” work as isolation work, sometimes chasing weak links.

We could evaluate other training in a similar way.

Should we just do loaded carries to build the strength and muscle required to do increasingly heavier loaded carries? Or should we build the strength and muscle elsewhere?


I currently feel like I’m at a crossroads in my own training. My goals are shifting on me, outside of my conscious control.

I did backtrack on my original goal: to look better in a t-shirt. I look about the same in a t-shirt today as a year ago. Add muscle, lose fat, and you look the same in a shirt…

That’s actually not entirely true. I carry myself much differently now, and that’s clear regardless of clothing choice.

I have some psychological attachment to the press and deadlift goals, because those were derived from a conversation with Alpha, and additional motivation from conversations with Flipcollar.

On the other hand, this functional movement thing is screaming for attention – not the silly bosu-ball thing, or the comparably silly sandbag-training thing – but the push/pull/lift/carry/swing/throw set of ideas. To better manipulate the physical world.

The current problem with that is the space it requires, and the self-consciousness with using public spaces to train. Also logistics.


I’m thinking and talking, and not training. Tomorrow or Friday I’ll get back to it.

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The last post was an interesting thought experiment in accessory training. So I’m going to do a real experiment.

For my pressing:

  1. the main strength work is the same percentage-based press programming as before

  2. hypertrophy accessory work is… more pressing, double progression.

With the arm/delt isolation stuff I was using 3-6 sets. Because I’m already doing at least 6 sets of presses every day anyway, I’ll stick with only 3 “hypertrophy” sets.

Progression will be double-progression. All sets must hit the target to advance. Rep range will be 12-24, advancing by 2 each session. When 3x24 is hit, add 5 pounds and start over with 3x12.

In Calvert’s programming, he used behind-the-neck press as the main strength movement, and alternating KB press as his main size movement. For the strength movement, he programmed 5-10 or 6-12. For the size movement, he programmed it 12-24.

(He actually didn’t delineate the movements between strength and size, but he did use separate rep ranges. Later writers talked about how great the alternating KB/DB press was for size. Hence my interpretation.)

I’m also going to take a clue from the bodybuilding world and from Eddie Hall, and do these presses with constant tension, cutting off the bottom and top of the range.

One of the other main features is that this allows the strength and size work to advance on their own progression schedules… like, when I was doing the arm/delt work.

I’ll probably start with 40-50% though. I’ll have to see how a set of 12 feels after the main strength work and adjust accordingly. I expect it will feel awful, but doable.


DL work, ab work and swings will remain untouched.

Also, elbows are generally feeling good now after this long rest. Right shoulder is a bit buggier than normal though.

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Fantastic stream of consciousness. If I can lend my experience here.

Case 1 is an instance of “it works until it doesn’t”. For me, we once again get to the squat, wherein I was able to build up to a powerlifting legal 474lb squat, but failed to hit 502lbs in 2 separate meets. In both cases, it was torso strength that held me back. And because it was this holding me back, attempts to get it stronger VIA simply squatting failed me, because my torso would shut me down before I could get any productive reps to make the torso stronger. When I prioritized reverse hypers and ab work, I was able to finally squat 502lbs. From there, it was my QUADS that held me back, because I was relying heavily on my posterior chain to move the weights, employing the Layne Norton/Mark Felix/Steve Goggins forward leaning low bar squat technique to achieve my goals. When I spent time emphasizing front squats and belt squats in my training, my quads were finally strong enough that I could realize even MORE strength potential from my posterior chain.

Sometimes, these small muscles become the gatekeepers for the strong ones. Because once I got my quads up to snuff, my squat exploded. My glutes and hamstrings were ready for more work, but I needed to be able to have strong enough quads to allow me to realize it. We’ve seen similar instances where a focus on biceps allows one to break a bench plateau, among others. It’s interesting how the body functions as a unit.

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I’m not a fan of how you can’t have two drafts in the same thread, so it’s had to reply while also lifting. (I generally keep my current workout in draft as I work through the session.)


That’s mentally where I’m at. I don’t have a specific weak point at the moment, so it seems like just doing more of the same lift is the path forward until it isn’t.

Even my older press history does show that. I pressed, until it was clear my ab strength and spine mobility was a problem. I fixed that imbalance, and now just focus on the press.

I think it’s fascinating that this is even possible, but that video analysis app gives me a ton of information with basically no work. With my press, both phases of the lift are equally strong. The kick off the chest from the delts and chest are in balance with the force I get when the triceps kick in. It’s crazy you could objectively find weak links that easily.


When I first added in the delt/tricep accessories, I was afraid the body wouldn’t know how to handle the different types of stimulation to the same muscle. One was heavier strength work, the other was tension/endurance/fatigue based. But it turned out to not be an issue that affected recovery or progress with either.

The only other concern I have is that it might confuse the bar path a bit. I imagine this is why many people will do one with a bar, and the other with dumbbells (or a different bar).


I appreciate your story. That’s another thing I was wondering about; most of the people who talk about using accessories for their weak links are already lifting quite a bit.

How did you determine what those weaknesses were? Self-evaluation? Try things and see what stuck? Third party input?

This is definitely another aspect I was thinking with the movement stuff. There’s been enough evidence (including what you’ve just mentioned) to think about training both sides of every joint.

I don’t know if how well the science backs this, but the theory that the body limits one side so it doesn’t break itself apart. Your hamstrings and quads can only become so imbalanced before the body says no more.

It seems like a really hard thing to figure out though.

Reflection, rather than evaluation. I didn’t set out to address any specific problem: I just picked new movements to train, and when I got stronger on the core lifts, I had to go “Huh: what am I doing differently?” It’s must like my recent re-discovery of how awesome the reverse hyper and kettlebell swing are for my deadlift, or how varying the movements and stretching out my progression model tends to give me more consistent growth compared to when I try to just hammer 1 movement over and over again.

Since Chaos is the plan, I pretty much never go “I’m going to go build my quads to make my squat stronger”. It’s more “I’m going to go build my quads…hey, my squat got stronger!”

I definitely support that theory that the body will limit it’s ability to express strength if it doesn’t have a strong enough “other side” to balance against. The body doesn’t want to break. It’s smart like that.

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W15D1 - Lower Stress

Warmup
Kehoe’s Club Exercises: 1, 2, 4

Main Work
Press (65%): 85# x 6 x 5
17" Axle Rack Pulls (85%): 390# x 3 x 5

Accessory Work
Press: 65# x 12, 16, 16

Supplemental Core Work
Roman Column: 8# x 5
H2H KB Swings: 90# x 32 (16 each hand)

Notes:

  • Going to keep this a 3 day week, but end on Monday. I’m going on vacation on Wednesday for about 3 weeks.
  • Deadlift reps moved fine, but felt heavy. Could have benefited from a longer rest between the last two sets.
  • I feel much better about doing something for accessory work. I don’t think there’s enough hypertrophy stimulus when I’m staying so tightly within the Prilepin/INOL guidelines. Plus, nearly every top coach programs some sort of hypertrophy work almost every session.
  • I do think my concern about messing up bar path may be valid. These constant-tension press reps were not the same form as my normal press.
  • 65# felt super light, and 12 was easy. Half-attempted 24 on the second set, and felt like 16 was a good stopping point. Well, really a starting point.

Roman Column:

  • First time adding weight to the Roman Column. Circus Stuntmen, better watch out!
  • I used my 3’ axle bar. It’s loadable, and it’s wider than I am so the plates will be at my sides.
  • The bar was at my hips. Descend, do an upside-down pullover to bring the bar the hips, do the reps, descend, put the bar back, get back up. Ends up as 5 reps with weight, 1 without.
  • The long term progression basically just moves the weight further and further from your knees, increasing the lever arm.
  • Frankly this was really easy to do. I’ve gotten a solid year now out of ab work progressions. This is also why I’m sold on Calvert’s brand of double progression: specifically, that the rep ranges are always doubles. 3-6, 5-10, 6-12, 10-20, 12-24. Sure, it’s slow, but it’s worked.

General Notes:

  • The “pick only one” thought experiment made me realize how much I like my DIY home equipment. So much versatility. It’s not about the rustic homebuilt aesthetic or any sort of personal pride.
  • I was going to write more about it, but I think I’ll do a photo tour demonstrating things. Maybe in my log, maybe in its own thread.
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